How to Properly Run a 400m Dash in Track & Field

Running is an extremely competitive sport, spread across several leagues ranging from high school all the way to the Olympics. Simply running as fast as possible isn't enough to make you the greatest however. To run competitively in this sport called Track and Field, quick thinking, gradual pacing and much strategy is necessary to make it successfully over the finish line.

Picture this: You're back in High School, participating in the biggest track meet in your state. Your events are finished, and you're pretty confident about your performance today. While resting near the stands with your team, your coach is thrown into a full panic as the star runner for your school falls and sprains his ankle on the track. This is definitely a problem, as his past and current performances have netted your school quite a few funds through various corporate sponsorships, with rumors of a new cafeteria being built because of him. While his future absence will surely catch up with the rest of the team in races down the line, the problem of "Who will finish his nine remaining events?" must still be addressed.

Your team splits up, with your coach giving away everything the star would normally do. After skipping over you twice, you think you're in the clear, but your sigh of relief turns to one of exhaustion as you realize he was saving the last event for you: the 400 meter dash. You've always thought of yourself as a long distance runner, taking a slower pace around the track running the mile (1600 meters) or even the two mile (3200 meters). In the 400m however, runners must sprint an unholy distance for a long period of time, trying to keep pressure on other runners while maintaining a quick speed without your body giving out. This event surely isn't for amateurs, let alone someone who usually runs longer distances.

As if you already didn't have enough problems, you hear that your cross-town rival school has brought in a ringer to run the 400m. You've heard rumors all around, saying he's seven feet tall and straight from Kenya, with a size 16 shoe. People said his mother gave birth to him while running. He never learned how to crawl or walk as a baby, as he saw running to be easier. Needless to say, you're scared.

Finally getting on the starting line, you see all of those rumors take the shape of one seven foot tall, suspiciously older looking boy. Your team cheers you on, but they know you're doomed. As he jumps up and down while flexing his 18 inch calves, you think only one thing: this guy means business. It's ok though, there's no reason to be afraid of this giant or the 400m. With proper pacing while keeping a few things in mind, you'll win this race yet.

In the start of any race you have two options: down-starting or standing. Standing is simply standing over the start line and running when you hear the gun. Down-starting is the classic starting technique used by all sprinters. Put both of your hands right below the starting line, bend over, and shuffle your legs as if you're climbing a wall. Keep your dominant foot above your weaker foot, as you'll be pushing off the stronger one first. I don't recommend a down-start without practicing it first, but doing it properly will give you a speed advantage in the beginning.

The 400m, on a 400 meter track, will start on a curve. As soon as you hear the gun, sprint as fast as you can. The first 100 meters can be tough since you're on a constant turn, but right after it you're met with a nice long straightaway. The Kenyan running-machine passes you right as you enter the straightaway, but that's fine for now. He's going to try and run the entire race as one long sprint and eventually crash out at the end. Fortunately you know better. Run the first straightaway as a gradual sprint; don't push yourself too hard but try not to lose too much of the speed you've built up from the first curve.

As you approach the second curve, you should still feel pretty good. You look up ahead and see the ringer barely finished with the curve, running too fast while starting to trip over his gigantic feet. Try to run a little faster than you ran at the straightaway, but for this curve push off your legs as much as possible with each step, springing off every step. This is hard to master, but doing so will help you keep at a steady speed while saving your energy for that one last straightaway.

As the curve ends, depending on how good you feel (if you're reading this, you should feel fine), give it everything you got. Start sprinting at the 100 meter mark, but if you can handle it, sprint a little earlier, around the 120 meters, still on the curve. The entire race boils down to this last straightaway. Run with everything you have left. The ringer should be exhausted by now since he consistently sprinted around 320 meters. While this is impressive, it's not what you need to do for the 400m. He should be barely jogging, panting with every step. Be sure not to gloat as you zoom past him, charging over the finish line and into first place.

Congratulations, as you've successfully run one of the hardest events in all of Track and Field! Just remember to sprint the first curve, easily run the first straightaway, spring off your steps the second curve and go completely nuts for the end. Keeping this in mind, you'll become a great runner in no time.